Comparing Nutrients in 1 kilogram Baking chocolate, unsweetened, liquid VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Oranges with Peel	Recommended Dietary Allowance
Energy	163% 4720kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	492% 477g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	790% 253g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	375% 6g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	594% 101g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	119% 155g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	476% 181g	118% 45g	38g per day for Men 19-50 years
Protein	216% 121g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Oranges with Peel	Recommended Dietary Allowance
Calcium	54% 540mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2122% 19mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	519% 41.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	631% 2650mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	717% 16.5mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	486% 3400mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	343% 11660mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.24% 9g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Baking chocolate, unsweetened, liquid versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baking chocolate, unsweetened, liquid vs Oranges with Peel :

• 1 kilogram of Baking chocolate, unsweetened, liquid has 5.6 times more Vitamin B2 and 4.2 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Vitamin B1, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• 1 kilogram of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin C
• Both Baking chocolate, unsweetened, liquid as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baking chocolate, unsweetened, liquid vs Oranges with Peel :

• 1 kilogram of Baking chocolate, unsweetened, liquid has 33.5 times more Copper, 5.2 times more Iron, 18.9 times more Magnesium, 15.5 times more Phosphorus, 5.9 times more Potassium, 11.3 times more Selenium and 33.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Calcium and 91.4 times more Water than Baking chocolate, unsweetened, liquid.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baking chocolate, unsweetened, liquid has 7.5 times more Energy, 159 times more Fat, 722.6 times more Saturated Fat, 37.5 times more Omega 3, 229.5 times more Omega 6, 2.3 times more Carbohydrate, 4 times more Fiber and 9.3 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6